How to Make Food Your Friend, Not Your Enemy from 15 Ways to Make Food Your Friend, Not Your Enemy
15 Ways to Make Food Your Friend, Not Your Enemy
How to Make Food Your Friend, Not Your Enemy
Eating a balanced diet doesn't have to mean eating food you don't enjoy at amounts that aren't filling.
Simple things like replacing certain foods with healthier choices, changing the way you prepare and serve food, and treating certain things as special treats can improve your diet without too much sacrifice.
Check out these tips for some simple actionable ways to eat just a little bit better.
Don’t skip the morning Latte, just order it differently
You don’t have to give up your coffee habit to eat better. While a Venti Starbucks latte with 2% milk is 250 calories and 9 grams of fat, a Tall latte with nonfat milk is only 100 calories and 0 grams of fat.
Don’t cut out carbs, just choose whole grains
The USDA recommends eating whole wheat bread and pasta when you can, and make more of your grains things like brown rice, oatmeal or grits.
Don’t fret over getting a balanced diet of vegetables, just eat a colorful assortment
Differently colored vegetables contain different nutrients, according to Nutrition Australia. Red vegetables like tomatoes and radishes often contain lycopene, which can help reduce risk of cancer, and orange vegetables like carrots contain betacarotene, which is converted to vitamin A.
Don’t skip your favorite foods, just have them prepared differently
Have foods that are baked, boiled, or steamed rather than fried to cut out some fat.
Eating meals slower will help you digest, and allow you to realize when you are full. The USDA suggests eating with chopsticks as a way to force yourself to slow down (assuming you aren’t great with chopsticks).
Don’t give up your favorite beverages, but rethink how often you have them
Sodas and energy drinks contain a lot of sugar and calories. If you’re just looking for something to drink, water is a great healthy choice.
Don’t give up drinking, just cut back
The CDC recommends up to one alcoholic drink a day for women and two a day for men.
Don’t weigh all your food, just use a smaller plate
Serving your meals on a smaller plate will help you control your portions without needing to pay too much attention to exact amounts.
Don’t give up pasta, just add more vegetables
Adding vegetables to a sauce is a great way to add bulk to a pasta dish without adding too many calories, according to the USDA.
Don’t give up eggs, just eat more whites
One egg a day doesn’t increase risk for heart disease, according to the USDA, and only the yolks contain saturated fat.
Don’t give up your favorite products, just buy the low sodium version
Most Americans consume too much salt - 3,400 mg of sodium, according to the CDC. It’s recommended that you get 2,300 mg per day. Try finding low sodium versions of your favorite items.
Don’t give up snacks, just choose low calorie snacks
Fruits and veggies make good low calorie snacks. One cup of grapes is 100 calories, and one cup of carrots is 45 calories, according to the CDC.
Don’t cut out fruit, just get less of it from juice
Whole fruit has more fiber than juice, making you feel more full while taking in fewer calories.
Don’t stop going to restaurants, just order differently
Try splitting an entree with someone, save some of your meal for leftovers or ordering from the sides.
Don’t give up eating chips, just eat one serving
Instead of bringing the whole bag of chips with you to the living room, pour one serving in a bowl to avoid eating too much.